A full-body plan you can do at home with no equipment and no gym. Four 20-minute sessions a week, for four weeks.
Who it is for: Beginners and anyone training at home. Every move has an easier and a harder version.
What you need: A little floor space and a chair. Nothing else.
How it works:
Week 1 — Learn the moves. Squats, push-ups, glute bridges, and planks. 2 rounds of each, slow and controlled.
Week 2 — Build the habit. 3 rounds, same 4 sessions, and add a short walk on rest days.
Week 3 — Push a little. 4 rounds, shorter rests between rounds, and try the harder version of one move per session.
Week 4 — Full sessions. 4 rounds at a steady pace, then a final check: how many squats and push-ups can you do with good form?
Rules: Train on the same four days each week if you can. If a move hurts a joint, swap it for the easier version. Missing one session is fine — missing the whole week is not.